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I’m gonna make you one promise and that promise is that realistically they’re probably more likely to be overtraining and then you are under training time and time again people come to me and they think that they need to change something with their training or they need to train a little bit harder to get the desired outcome the reality is training is just a small catalyst the diet does most of the trick but anyway what I want to talk about in this video is truly what happens with overtraining and how you can know if you’re overtraining but ultimately what is happening within your immune system because it’s truly fascinating fascinating science so I beg of you to stick with me through this entire video some of the stuff is gonna be complex but I promise I will circle it back with the analogies that I usually do to help it make a lot of sense hey if you’re new to this channel if you haven’t seen other videos of mine then please make sure you hit that subscribe button so you can see three to five awesome videos per week and if you’re a subscriber you know the drill hit that little Bell icon so you can turn on notifications so what I want to talk about is the correlation between training and our cytokines our information system our ability to fight infection okay so we’re gonna talk about this specifically and this is gonna be just one part of an overtraining series that I’m gonna do he has to be completely honest overtraining has become a big part of my life recently having a newborn I’m sleep-deprived and I’m starting to really feel the effects of training on my immune system so I figured what the heck let me share my experiences with you so overtraining can essentially be described as when you’re training vigorously or your training frequently and your training at a high intensity yet you’re still finding that your performance either decreases or stays stagnant so we might ultimately say that overtraining is the ultimate plateau maker we want to talk about here is how overtraining is weakening your immune system so the main thing is that when we are training we are suppressing our immune system there’s no two ways about it or causing this micro-trauma or causing these little injuries to our muscles into our joints that are occurring through natural training but that suppresses our immune system that’s of course known as immunosuppression but what we’re starting to find now through various science is that overtraining has a very strong link with upper respiratory infections now why upper respiratory infections well they’re easy to measure so when we look at peer-reviewed science we look at the studies it’s easy to take a look at an upper respiratory infection because they usually can be contracted quickly and there easy to measure and correlate with overtraining so with that said let’s jump right in to the first study so this study took a five-month look at three different groups okay we had a sedentary group we had an elite athlete group and we had a recreational trainer or athlete group and what they wanted to measure was the overall rate in which each of these groups would potentially acquire an upper respiratory infection so over five months believe this what they found is that the elite athletes the ones that were training vigorously the top-notch athletes in their field well 66% of them ended up getting an upper respiratory infection they ended up getting sick 66 percent okay then next up the sedentary group 45% of the sedentary group ended up getting sick okay then get this the recreational athlete the person just working out to stay kind of healthy 22% of those guys ended up getting an upper respiratory infection that’s powerful in and of itself okay nothing is gonna slow your training down more than getting sick you’re better off to skip a day of the gym then you are to risk getting sick and miss five days but let’s take this a little bit further this has to do with what is known as the cytokine hypothesis and this is of course a hypothesis now it’s not this hasn’t been proven it’s just that the science is new okay we’re always evolving when it comes to science in the immune system especially when it comes down to overtraining so remember how I said when you workout you trigger all kinds of micro trauma well that micro trauma of course suppresses your immune system but what that does later on down the line is it drives the development of t2 lymphocytes I’m gonna explain that when we get towards the end of the video and I promise this is super super cool stuff but I had to mention it here because basically what I’m trying to say is we increase white blood cell activity this white blood cell activity is what is normally there to help us modulate illness to get rid of sickness or to fight a cold or fight the flu so this continued micro trauma that we’re doing whether we’re running whether we’re lifting or even if we’re just doing calisthenics is constantly causing an increase in these specific cytokines okay because we have the systemic inflammation that’s now occurring so we have an increase in the white blood cells producing interleukin-1 beta interleukin 4 interleukin 6 interleukin 10 and of course what is called tumor necrosis factor one alpha okay before you leave this video because I just rattled off a bunch of cytokines I want you to know that all that really means is this your immune system we have heightened levels of the immune system coming into play and this isn’t just the immune system that’s required to heal our muscles this is the immune system that’s required to heal a lot of things and that takes a lot of energy from the body one thing we don’t realize because it’s out of sight out of mind is that when our body kicks on our immune system it takes a lot of our energy which therefore means that we’re not able to recover which explains why you’re at that training plateau which explains why every time you go into the gym and you’re trying to increase your one rep max or you’re trying to push your run a little bit further and you’re just not seeing it it’s probably because you’re activating your immune system and your body of course is gonna prioritize that over your training survival Fitness survival Fitness do the math but I’ve saved the really good stuff for now because this science is where things get earth-shattering okay so there was a study that was published in the Iranian journal of basic medicine and what this study looked at was four groups okay we had a sedentary group we had a moderately trained group we had an overtrained group and then we had a recovered over trained group the recovered over trained group was a group that had over trained in the past but was two weeks post recovery so they had recovered for two weeks from being over trained so what they wanted to look at was what was happening with their cytokines and ultimately those t-cells remember I mentioned the T lymphocytes earlier okay so what they did is they measured 24 hours after workouts and they measured two weeks after workouts to see what their cytokine activity was like so what they found was that the overtrained and even the recovered over trained group when measured directly after a workout they had a massive increase in tumor necrosis factor 1 alpha interleukin 4 interleukin 6 and interleukin 10 some of the most powerful cytokines when it comes down to getting sick now guess what the moderately trained group after a workout had reduced levels of interleukin 4 it means those that were training a little bit more of a moderate pace actually had a better immune system they were activating less of their immune system meaning they had the ability to recover now if that doesn’t make you rethink your training a little bit I don’t know what will but to make matters even better the moderately trained group had an increase in something known as interferon now interferon we have just started to scratch the surface of what it really does but the fact is it’s still a cytokine but it’s a little bit different you see interferon means that your body is under control with its inflammation all these other markers that we’re looking at the interleukin 6 10-4 termina Krause factor 1 alpha what these mean is that our body’s going haywire with the immune system interferon means that our body’s in control of the immune system so we had a decrease in interleukin 4 but an increase in interferon meaning the body was now able to regulate its immune system better meaning it could laser target illnesses not just heighten the immune system altogether when it sees an illness so it’s the difference between being able to laser target in an infection that’s gone on your body and zap it versus your whole body shutting down think chemotherapy for a second you’ve taken mo therapy to get rid of a cancer cell but you take down all the other cells with it and then you think interferon it’s like laser target let’s get rid of that right that’s what we want so pretty interesting stuff but then we get into the even cooler stuff and if you’re still with me I give you major props because I know this videos got a lot of science in it now we’re looking at t1 and t2 ok these are T cells you’ve probably heard of T cells when it comes down to cancer before because that’s where they’re the most talked about but t1 our helper cells and they go around throughout your body and they place little tags on cells and foreign invaders to say hey this is a bad illness we need to do something with it they’re a label-maker then t2 comes along and it creates antibodies and it allows the process of inflammation to occur to get rid of the illness so what they found is that the overtrained groups had a huge up regulation of t2 but down regulation of t1 really bizarre stuff what does this mean ok so t1 is what’s actually going to fight the infection and label it and find it so we had a decreased ability to find infections but we had an increased ability to create antibodies well what the heck are we going to create antibodies for if we have nothing that’s actually labeled so our body continues to upregulate antibodies what’s gonna happen what happens if your body’s a new system turns on with nothing to target it starts to target your organs it starts to target your thyroid it starts to target all kinds of things and that’s how you end up with what is called an autoimmune condition so now we have these hypotheses that are coming out and showing that overtraining doesn’t just put you in a training plateau but actually could give you an autoimmune condition this is something that I’m very very familiar with my wife has an autoimmune condition that affects your thyroid so we could actually be suppressing our muses in to the point where we cause continued immuno suppression even when we’re not training so what am I saying here what is overtraining I guess the ultimate point here is you’re probably going to be better off doing less than doing more you may think that that extra trip to the gym is going to help you out you’re actually better off controlling your diet and letting the gym just be a small portion of what you do and let it be enjoyable and remember if you take a day off you might just find the break through that Plateau but either way I’m just here to give you science that’s all I’m trying to do give you the information that you need to make the best decision and maybe just give you one little nugget of information that helps keep you from getting the cold or the flu this upcoming season as always keep it locked in here in my channel I’ll see you in the next video
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Is Your Exercise Routine Making You Sick? – Thomas DeLauer
I’m going to make you one promise, and that promise is that realistically you’re probably more likely to be over training than you are under training. Time and time again, people come to me and they think that they need to change something with their training or they need to train a little bit harder to get the desired outcome. The reality is training is just a small catalyst. The diet does most of the trick. But anyway, what I want to talk about in this video is truly what happens with over training and how you can know if you’re over training, but ultimately what is happening within your immune system because it’s truly fascinating, fascinating science. So, I beg of you to stick with me through this entire video. Some of the stuff is going to be complex, but I promise I will circle it back with the analogies that I usually do to help it make a lot of sense.
So what I want to talk about is the correlation between training and are cytokines, our inflammation system, our ability to fight infection. Okay? So, we’re going to talk about this specifically and this is going to be just one part of an over training series that I’m going to do. Because to be completely honest, over training has become a big part of my life recently. Having a newborn I’m sleep deprived and I’m starting to really feel the effects of training on my immune system. So I figured, what the heck? Let me share my experiences with you.
So, over training can essentially be described as when you’re training vigorously or you’re training frequently, and you’re training at a high intensity, yet you’re still finding your performance either decreases or stays stagnant. So we might ultimately say that over training is the ultimate plateau maker. And what we want to talk about here is how over training is weakening your immune system. So, the main thing is that when we are training, we are suppressing our immune system. There’s no two ways about it. Were causing this microtrauma or causing these little injuries to our muscles and to our joints that are occurring through natural training. But that suppresses our immune system. That’s of course known as immunosuppression. But what we’re starting to find now through various science is that over training has a very strong link with upper respiratory infections.
Now, why upper respiratory infections? Well, they’re easy to measure. So when we look at peer reviewed science, we look at the studies, it’s easy to take a look at an upper respiratory infection because they usually can be contracted quickly and they’re easy to measure, and correlate with over training. So with that said, let’s jump right into the first study.
So this study took a five month look at three different groups. Okay? We had a sedentary group, we had an elite athlete group, and we had a recreational trainer or athlete group. And what they wanted to measure was the overall rate in which each of these groups would potentially acquire an upper respiratory infection.
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